St. Pete Rock n' Roll Half Marathon 2012
Run Tampa rocked the St. Pete Beach Classic
January 14, 2012
January 13, 2012
January 07, 2012
December 20, 2011
December 10, 2011
December 09, 2011
December 04, 2011
December 01, 2011
This is WHY You Should Join Us for the Trout Creek Group Run Saturday
This has happened many times at Flatwoods and Trout Creek Run Tampa Group Trail Runs.
Before we head out, I ask how many miles, approximately, everyone is doing. This is so that people going about the same distance can hang with each other and so that I know when to expect people to return. One day in particular, three people told me they were doing 4 to 6 miles. Now, even at a slow run with stops for water and maybe some walking, they should have been back in an hour and 10 minutes, but 1:45 minutes later they had not returned. I was worried.
After about two hours had passed, one at a time, they trotted into the parking lot, all having done 10 miles or more, each one with the same wide-eyed look, as if someone had just doused them with ice water the way teams douse their coaches when their team wins a championship game. These people had won something, too. Each one proclaimed in his own words - yes, in this case they all happened to be men - "It was amazing! I just didn't want to turn around!" or something to that effect. Each one did more miles than he had ever done before, and each one proclaimed a love of Trout Creek/Flatwoods. They have all been returning regularly, ever since.
That's why you should come, because you won't believe how terrific it is to run through the woods on a single track trail like an animal, often seeing animals along the way. In the last six months members of Run Tampa have seen these animals out there: armadillos, deer, snakes, one sheep (No kidding, I have a picture to prove it), wild pigs, an alligator, a barred owl, raccoons, and dozens of wild turkeys.
One of my runners actually saw a Florida wolf recently, although that was in the Citrus Preserve Tract. Florida's woods hold many thrills and great majesty.
The craziest, wildest animals out there are the runners. Come enjoy the adventure of trail running with us. It's not like a race; we all choose our pace, our distance and our conversation. You don't need trail shoes, but you will want to wear an older pair because they are likely to get a bit dirty.
When was the last time you were in the woods, far enough from any road that you couldn't hear cars or, most importantly, smell their exhaust fumes? Breathing the fresh air, while experiencing an invigorating run is the very best way to put the stress of the rest of your life into perspective.
A friend of mine once pointed out that everyday she has an extremely long to-do list, and that some days that includes a yoga class. She rushes to get there the way she rushes everywhere; however, when she leaves, she is so revived, relaxed, and mellow that she no long cares about the list. Well, the woods have that effect on me. When I exit the path, I always feel recharged and ready to tackle whatever comes next.
This is not just for experienced trail runners. You have to start somewhere; everybody will have a first trail run. But beware, once you go there, there is no turning around, you'll yearn to run trails on a regular basis for the rest of your life, and doing so will make you a happier, healthier person, both mentally and physically. Oh, and it will certainly make you a better runner.
Saturday morning the Run Tampa Group Run will start at the main parking lot at Trout Creek at 7 a.m. If you've never been before, try to arrive 15 minutes early. I'll have maps and will explain the trails, etc. We leave from Trout Creek Wilderness Park, but we run north up onto the berm, over the river and into Flatwoods Park which is adjacent. There are half a dozen parks out there, all adjacent to one another, and trails connect them all. Serious runners can connect the trails to make a spectacular 15 mile trail run, and even that can be extended by taking side trails with names like Panther, Grandpa, Coconut Grove, Gatorbait, Piglet, Hogwild, Squiggy and many more. The Main Trail through all the parks is called . . . wait for it . . . the Main Trail.
You'll find water, restrooms, and an outdoor shower at the trail head but not on the off road trails. And there is a $2 parking fee. These group runs are free, but if you decide to join us regularly, I encourage you to join the Run Tampa Club.
Tomorrow, I'll post about how it makes you a better runner.
November 25, 2011
November 20, 2011
November 17, 2011
Two Words About Tapering: Do It!
Yes, give yourself permission to spend a bit more time on the couch the week before a race. Your body will thank you for giving it the rest it deserves. Your race will be a much better measure of your fitness and, best of all, you will be much more likely to PR.
You have nothing to lose and everything to gain.
It has been my experience that most people are after a PR every time they race, but I see these same people out training, hard, the week before the race. Sometimes they are at the gym lifting weights 48 hours before the race, taking spinning classes, participating in boot camps.
What? No. Don't do that.
One week out from the race, stop doing anything other than running, cut your running mileage back by about a half, and don't do a lot of intense running. The running you do the week before a race should be race specific. You want a good warm-up, then race specific speed work, but only half of what you would normally do, if that. The main thing is to remind your body of what you expect on race day. Make sure to do some work at that speed. If you are doing a 5k, it doesn't have to be much. If you're doing a half marathon, it can be more because proportionately, it will still be a very small amount of running compared to what you have been doing and what you will be doing on race day. Still, do not let your body get fatiged. Avoid that at all costs.
The rule of thumb is to avoid any intense exercise the week before the race. No strength training, no spinning, no boot camp, no group exercise classes, no other races. Many people have a hard time believing that this is necessary. They will say, "If I do boot camp on Monday and spin on Wednesday, I'll feel fine on Saturday. I always do that." You may feel fine, but there is no way to know how much better you could have done. Many people go for years without doing a proper taper, and gradually over time, they do get PR's, but when they once get on a good training schedule and taper properly, they suddenly drop big time.
Nothing you do the week of the race, training wise will help, except for what you do running. What makes a difference is what you've been doing for the last months.
Getting in one more strength workout will not help. Getting in extra sleep and maybe a couple of naps, however, will help. Eating well will help.
And, one more important point: This is for ALL runners, from first-time 5k runners to veteran runners. Often, I hear newer runners say, "Well, I'm not running that many miles, anyway, so I don't need to taper." To that I say, everything is relative; the miles those new runners are doing are likely putting their body under more stress than the mileage that many veteran runners are doing because their bodies are just getting accustomed to running. It is at least as important - if not more so - for them to take it easy the week before a race.
Here are two excellent resources regarding tapering:
http://www.active.com/running/Articles/How_to_Taper_for_Your_Road_Race.htm
November 12, 2011
November 11, 2011
10 Reasons to Join Us for the Flatwoods Run Tomorrow
Here is a link to a map. The park is at 14071 Morris Bridge Road. By the way, Fletcher becomes Morris Bridge east of where you go under I-75.
1. You'll get to hang with some of the best people in the world.
2. You'll find yourself repeating, "I can't believe how beautiful it is today," over and over.
3. You'll enjoy temps that will make the hot summer months seem a distant memory.
4. You'll run on spectacular single track trails - if you choose to run through the center of the paved loop - which strengthens your ankles, works on your balance, tests your concentration, forces you to pick up your knees to avoid roots, and startles your senses as you appreciate what Mother Nature is serving.
5. You'll run on a 7-mile paved loop - if you choose the loop - which offers water kiosks, a respite from car exhaust and pot holes, and a deer sighting or two.
6. You'll be in the group picture.
7. You'll find that the camaraderie and the scenery so distract you that the distance is hardly noticable, whatever distance you run.
8. You'll earn your breakfast.
9. You'll share the trail with wild turkeys, deer, and armadillos.
10. You'll be glad you came, guaranteed, and you'll plan to run with Run Tampa from now on. When people run the trails at Flatwoods or Trout Creek for they first time, invariably, they are so impressed that they pledge to come to as many future runs as possible.
We meet at the Flatwoods parking lot that is a quarter mile inside the park from the Morris Bridge Road entrance. Do not go to the Bruce B. Downs entrance. If you have trouble finding us, call 813-416-4638. Everyone is invited. There is no fee for the run besides the $2 per car park fee; however, if you regularly enjoy the Run Tampa group runs, membership in the club is appreciated.
As always, you go as far as you want and you fall in with whomever is going your pace. We will have people walking, we will have people running a 7 minute pace, and we will have people running almost every pace in between. Some will be on the off road trails, and some will be on the paved loop; all well be having a wonderful morning. That I can guarantee.
November 06, 2011
November 05, 2011
November 02, 2011
Run Tampa on Facebook and Twitter
Are you a member of the Run Tampa Facebook Group? If you are on FB and not a member of the group, you are missing out on many running conversations. Great way to make running plans. You can post "Running 11 miles on UTBT Saturday morning at 9 minute pace, anyone want to join me?" and it's as easy as that to get a group together for your long run.
The wall is public, and we currently have 885 members, 645 photos, and 3 documents.
Click here to get to the Run Tampa Group on FB.
And, of course, Run Tampa is on Twitter. You can follow Run Tampa @RunTampa.
November 01, 2011
October 28, 2011
10 Tips to Ensure a Great Half Marathon
As we enter the Tampa Bay Area half marathon season, thousands of local runners are preparing for half marathons. The first ones of the season are this weekend with the Frankenfooter Half in New Port Richey tomorrow and the Halloween Halfathon at Ft. Desoto on Sunday. Then, in the weeks to come we've got the Blue Moon Half, Wildhorse Half, Women's Half Marathon, Alafia Trail Half, PAL Half, Brandon Half and Holiday Halfathon. After the holidays, we'll have the St. Pete Beach Half, Florida Challenge Half, Clearwater Halfathon, Rock n Roll Half, Gasparilla Half, Sarasota Half, Florida Beach Halfathon and Irongirl Half. That's 17 half marathons in the bay area. If you don't mind driving an hour, there's also the Croom Zoom and Dade City Half and many more if you drive a bit farther.
While half marathons do not require nearly as much preparation as marathons, they do require much more serious training than the 5k races. Here are some tips to help you succeed. If you ask me which is most important, I'd have to say building an appropriate base. I think when people struggle with a half marathon, it is more often than not because they did not put in a sufficient number of miles in preparation. In that case, it's certainly possible to finish, but the last few miles may not be pleasant. I say, always find a good training plan and stick to it.
Here are a ten tips that will help you make your half marathon a memorable race.
1. First and most importantly, hopefully you built your base up to a minimum of 25 miles at least a couple of months prior to the race. If you didn't, well, there will be lots of other half marathons in the next few months. Plan to do it right next time.
2. Pratice negative split runs in training. Begin with shorter distances at first and then work towards doing it with longer and longer distances. Even when you're doing your easy long miles, you can still make sure the back half is faster.
3. Warm-up, yes, even before a half. Many people will say, well, it's a half; I won't be going fast, so I don't need to warm-up. I'm not telling you to do anything intense, but a half mile walk/run warm-up to loosen up will improve your race. Of course, if you've done several half marathons and are looking for a PR, you'll want to do more than a walk/run to warm-up.
4. Make sure you know the course and have trained for it. If it will have bridges or hills, make sure you've been training on those. And, do not fall into the trap of thinking that running on a treadmill on an incline will suffice. You can't go downhill on most treadmills, and training for the downhill is just as important as training for the uphill. Make sure you know what energy drinks will be available on the course and where. You probably do not need to wear a fuel belt; that's just extra weight and another source of aggravation and chaffing.
5. If it is your first half marathon and you're thinking you won't be able to finish the whole thing, running, then take some walk breaks early on. Don't run until you can't run any more and then start walking; you're likely to end up walking much more if you use that tactic.Better to do the whole thing with a specific pattern of walking and running. Your time will be much better, and, equally important, you'll feel much better during the last half of the race.
6. Make sure you fuel your body properly. How much you need in the way of water and electrolyte replacement will be determined by your own body, how much you sweat, and how prepared you are for this distance. Experiment with nutrition on your training runs long before the big day. If you're going to carry your own goos - or something like that - make sure you carry at least one more than you think you'll need, just in case you drop one.
7. Be careful to avoid starting out too quickly. Pay attention to where you are at the start. If the race has corals, that's great. Be sure to stage yourself with other people who will be going about your same pace. You do not want to get swept along with faster runners. That can ruin your race.
8. Smile for the cameras. No matter how tired you are, you'll regret it if all your pictures make you look as tired as you felt. And, remember not to look down at your watch as you cross the finish line. If you're up to it, throw your arms up in a victory cheer as you cross the line. That makes a great picture :)
9. Always wear running clothes that are your favorites, comfort-wise. If it will be cold at the start, wear a throwaway. You never want to be stuck having to carry an expensive running jacket around your waist for miles.
10. Get plenty of R E S T the week before the race. Rest is critical to running well and recovering completely during your whole training period, but be especially cognizant of getting enough sleep the week of the race. Don't do anything intense. If you've been taking spinning classes, that's great, but stop any spinning or strength training for one week before your race. This can make a huge benefit. Not boot camp, either.
October 23, 2011
Trout Creek Group Run
Wow! The weather for Sunday's Run Tampa Group Run could not have been better. We met at Trout Creek Wilderness Park, which is on Morris Bridge Road, but, as usual, we ran north from there into Flatwoods. There were 26 of us, including a couple who arrived late and missed the picture.
One group took the berm to Clay Gully to 4 Corners to the paved loop and back. Another took the berm to Squiggy, to Clay Gully, to 4 Corners, to the paved loop, back to the Main and back, and a third group took the berm to the Main to the paved loop, crossed it, and ran on the trails through the middle of the loop to the Y Kiosk and then back to the Main on the paved loop. Two deer sightings and one snake, a harmless black racer. By my count we did a total of 194 miles. Not a bad way to start the day.
Join us next Sunday for a run on the Bayshore. The run will start later due to the days getting shorter. Check back for the time.
October 21, 2011
Run Tampa End of October Shirt Blowout
Just picked up 90 Run Tampa shirts, and I'm anxious to get them into your hands. This week only! All moisture-wicking shirts and cotton shirts, $15, tax included. Free shipping if you order and pay this week. Email your order to (deb@runtampa.com), then pay via Paypal. Want more than one? Each additional shirt is only $10. All pictured shirts are mediums, but all sizes are available.
These styles are available:
Women's V-Neck Short Sleeve Technical Fabric
Women's V-Neck Sleeveless Technical Fabric
Women's Cotton (These run small. The cut is different from the last order, slimmer fitting.)
Built-in Bra Top (These run large.)
Men's Technical Tee (above)
Men's Sleeveless
October 19, 2011
October 17, 2011
October 15, 2011
October 14, 2011
October 08, 2011
Police Memorial Race, 2011
Congrats to the all the Run Tampa members who raced today. We had many at the Police Memorial Race and still others in Withlacoochee National Forest doing the John Holmes Trail 50k or 16 mi. Unfortunately, I don't have pics from that race. If anyone took any, I'll post them here if you send them along.
The winner of the $60 Feet First gift certificate is . . . . . . Justin Porth! Congratulations, Justin! I'll drop it in the mail!
If you can't see the below slide show (and I think there is a problem viewing it with Chrome as your browser), you can click here to see it.
If you double click on the photo, you see them all in a much larger form.
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| Police Memorial Race 2011 |
October 07, 2011
Bling Night at the Green Iguana, Thursday, October 13th, at 7:30
Bring your bling - or better yet - wear it! Join Run Tampa to eat, drink, laugh, make friends, share stories and plan your next adventures.
We'll unveil the signed, framed shirt from the first party, too.Tia Pettygrue, our St. Pete Rock n Roll Half Marathon Ambassador, will be there, and she will have some T-shirts to give away and a special coupon code just for Run Tampa!
I'll also introduce Jeff Livesay, LMT. He will be there to give away a gift certificate and answer questions regarding how sports massage can make a difference in your training.
BIG NIGHT! Lots happening! Of course, we'll also have the $100 Feet First giveaway and two people will get $25 in Green Iguana bucks!
Feel free to join the Run Tampa coaching group at Al Lopez for speed work at 6 p.m. before we head over to the Green Iguana.
October 03, 2011
Pics From 2010 Police Memorial Race
Let's do this!
Come out and celebrate the beauty, the weather, and the people of Tampa, but most importantly, help us pay homage to the people who have given their lives to keep it a safe place for us to call home. Excellent event for the kids, too.
Run Tampa has 64 people from the Facebook group confirmed attending and 66 maybe's, so it's likely we'll have close to a hundred people there.
We'll meet on the grass south of the starting line at 7:30 for a group photo. Wear your Run Tampa shirt to be eligible to win a $60 Feet First gift certificate. To be eligible, you must get your pic taken in your shirt. I will be wearing my orange hat and shoes to make me easier to find :) :) :)
Don't have a Run Tampa shirt? Stop by Feet First, 3401 Bay to Bay Blvd. to purchase one.
Check out these photos from last year's race:
October 01, 2011
Join Run Tampa's Women's Half Marathon Team
There's still time to join the Run Tampa Women's Half Marathon Team. Even if you're already registered, you can let me know (deb@runtampa.com), and I'll get your name switched to the team.
I'm planning for us to all meet for brunch the day before the race before we head over to packet pickup. Should be great fun! Call with questions 813-416-4638.
Here is the logo for our shirts. The shirts are a deeper pink than this, though:
Everybody gets their own shirt at Target. They have sleeveless and short sleeve moisture-wicking running shirts in deep pink, and they are very reasonably priced. This way everyone gets the style they prefer and can try it on as well. Then you just need to get it to me by Saturday, October 29th. Then I'll have them screen printed, which I will pay for. You do not have to be a member of the club or the coaching group to be on the team, and there is no extra cost.
You can drop off the shirt at my house in the Carrollwood area. Or just call me and we'll work something out.
It's so much more fun to participate in an event like this with a group!
September 29, 2011
Join Us for a Beautiful Run on the Bayshore this Saturday
This Saturday, October 1st, the Run Tampa Group Run will be on the Bayshore. Meet at Patriot's Park (intersection of Bay to Bay and Bayshore Blvd.) at 7 a.m. We'll run down to Ballast Point Park, out to the end of the pier and back, always a beautiful run, and the temps are predicted to be in the high 60's! Ooooh-la-la!
Everyone is welcome, all speeds. The run described above is about 5 miles, but if you want to go farther, just continue in the other direction on the Bayshore after you get back to Patriot's Park.
You do not have to be a Run Tampa member to participate; however, if you enjoy running with us on a regular basis, I do appreciate your membership. It's just $25 per year :)
September 25, 2011
Sunday's Clearwater Bridge Group Run
This morning's group run over Clearwater bridges was about as hot as we've experienced all summer, but the view was amazing and the camaraderie was even better. All total, the 30 members of Run Tampa ran over 200 miles. Then most headed over to the Beach Shanty Cafe for a well earned hearty breakfast.
Next week's Run Tampa Group Run will be on the Bayshore. We'll meet at Patriot's Park at 7 a.m. and run down to Ballast Point, out to the end of the pier, and back. People looking for more miles may decide to put in five or ten miles at 5:00 or 6:00 and then return to the park to meet the rest of the group at 7. If you would like to do that, please email Deb or post your plan on the Run Tampa Group Facebook Wall.
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